Health Library

Take the Food Quiz

Following a sensible diet is a cornerstone of good health. Find out how much you know about healthy eating by taking this quiz, based on information from the Academy of Nutrition and Dietetics (AND).

1. Snacking may keep you from becoming overly hungry and overeating.

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Healthy snacking can help you moderate the amount of food you eat. This will make you less inclined to overeat at your next meal or late at night in front of the TV or computer. When you snack, remember to count the number of calories in your snacks as part of the total number of your recommended daily calories. Choose snacks that include some carbohydrate and protein, but only a small amount of fat, if any. Some ideas from the AND: a medium banana and a tablespoon of peanut butter; a medium apple and one ounce of string cheese; two cups of unbuttered popcorn sprinkled with cayenne pepper; 10 regular tortilla chips and a quarter cup of salsa.

A. TrueB. False

2. Eating a variety of foods is important because:

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Eating a variety of foods is a great—and enjoyable—way to get the 40 or so essential vitamins and minerals and the fiber you need.

A. You're bound to eat something that's good for you eventuallyB. That's the best way to obtain the vitamins and minerals you need for good healthC. Your mother or father said you should

3. Vitamins are a good source of energy.

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Vitamins are not a source of energy (calories), but instead help with the metabolic processes in the body. Including a variety of foods in your daily diet is the best way to get the vitamins you need. A vitamin and mineral supplement may be a good idea, the AND says, when your lifestyle is so hectic that you find it difficult to eat a variety of foods; you are elderly; you are a vegan; or you can't drink milk or eat cheese and yogurt. Talk to your health care provider about whether you might need a supplement.

A. TrueB. False

4. What is the key to healthy eating?

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An eating style that promotes your overall health is based on variety (enjoying many different foods); balance (including enough, but not too much, of any one kind of food); and moderation (in use of fats, oils, and portion sizes).

A. VarietyB. BalanceC. ModerationD. All of the above

5. By adding regular physical activities that are fun and within your abilities, you:

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Finding the right mix of physical activities and leisure time makes life enjoyable all year round. You should aim for 30 to 60 minutes of moderate aerobic activity most days of the week. You can break the time into 20- to 30-minute sessions throughout the day. Choose activities that you enjoy so you will be more likely to stick with them. Be sure to check with your health care provider before starting a new exercise program.

A. Can help keep your body in good working orderB. Feel energized so you can do things you like to doC. Can help keep your weight within a healthy rangeD. All of the aboveE. None of the above

6. Both fat and cholesterol are found in:

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The key here is the word "cholesterol." Cholesterol is found only in foods of animal origin. Plant foods do not contain cholesterol; however, some plant foods such as avocados and plant oils contain significant amounts of fat. Plant oils such as coconut, palm, and palm kernel contain saturated fat. Seeds such as sesame, safflower, and sunflower and oils made from these, contain polyunsaturated fat. Canola, olive, and peanut oils contain monounsaturated fat. The unsaturated fats may help lower cholesterol levels in your blood; saturated fat, as well as dietary cholesterol and trans-fatty acids (found in commercial snacks and cookies), raises cholesterol levels, according to the American Heart Association.

A. Foods of animal origin, such as chicken, fish, beef, milk, butter, and eggsB. Plant oils such as olive and canola, and avocadosC. Whole-grain productsD. None of the above

7. According to the U.S. Department of Agriculture's dietary guidelines, the recommended amount of protein foods per day for adults is:

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The USDA guidelines vary according to a person's age, gender, and amount of daily activity. The recommended amount of protein foods for an adult who gets less than 30 minutes of exercise a day ranges from 5 ounces for women 31 and older to 6.5 ounces for men ages 19 to 30. The protein foods group includes meat, poultry, seafood, beans, eggs, nuts, seeds, and processed soy products.

A. 6.5 ounces or lessB. 8 ouncesC. 10 ouncesD. 12 ounces

8. The calcium content of fat-free milk is the same as whole milk.

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The better daily choice for including calcium without the fat is two to three servings of low-fat or fat-free dairy products, rather than whole or full-fat dairy products. Flavored milk may be more appealing for kids, the AND says. These products contain more sugar and more calories than white milk, but the same amount of calcium.